Bodybuilding Workout

Brad Pitt Fight Club Workout is a much sought after workout for those who had seen Pitt in the Fight Club movie. Before the movie, he is a slim person. Brad Pitt is one of those actors who work hard for months, to prepare for a certain movie role. In his early years, he has a much leaner look as seen in his 1991 movie, Thelma & Louise. However, in 1999 when Brad Pitt acted in the movie, Fight Club, his impressive muscular physique as seen in the fight scene with Edward Norton, caught everyone’s attention. See the video below.

After seeing the movie, many men wanted to have the same physique and sought to have a similar Brad Pitt Fight Club Workout to get the same result. Pitt’s workout is to work on each muscle group a day with a well-earned weekend rest.

The following is the Brad Pitt Fight Club Workout.

Monday – Chest
3 sets – 25 push ups
3 sets – 15 Nautilus press
3 sets – 15 Nautilus incline press
3 sets – 15 Pec deck machine

Tuesday – Back
3 sets – 5 pull ups
3 sets – 15 seated rows
3 sets – 15 lat pull downs
3 sets – 15 T bar rows

Wednesday – Shoulders
3 sets – 15 Arnold press
3 sets – 15 laterals
3 sets – 15 front raises

Thursday – Biceps & Triceps
3 sets – 15 Nautilus curl machine
3 sets – 15 EZ curls cable
3 sets – 15 hammer curls
3 sets – 15 push downs

Friday
Treadmill 45 minutes 65-75% of the maximum heart rate

Saturday/Sunday
Rest days

In 2004, Pitt added 10-15 pounds of muscle for the movie, Troy. He looked more impressive and muscular in that movie. He took a year of intensive bodybuilding training to prepare for that role. During the training, he followed a low-carb, high-protein diet. This time he had a more proportionate physique.

Bodybuilding vascularity is the condition of having prominent, visible veins in bodybuilders. During competition, bodybuilders always try to to increase vascularity, as it enhances the muscle size and appearance. Female bodybuilders are less concern over vascularity as they are more interested in aesthetic symmetry of their sculptured body.

By lifting weights to pump blood to the muscles, just before a competition, they will slightly increase muscle size and significantly enhance muscle vascularity. Bodybuilders can increase vascularity by flexing and practicing posing. Just before any competitions, top bodybuilders knows that eating sugary food like chocolates will increase their muscle vascularity.. Alternatively, posing oils such as Pro Tan Hot Stuff, a menthol-based oil are used to enhance vascularity while on stage.

Most bodybuilders will start a special dieting program about 4 to 6 weeks before a competition. The dieting program will include fat loading, carb loading, sodium loading and depletion to increase muscle density and increase bodybuilding vascularity. This is known as “Peaking”. Fat loading is a strategy to increase fat oxidation to provide energy, conserve carbohydrate utilization and enhance performance. Carb loading involves increased carbohydrate intake to prevent the onset of muscle fatigue during the competition. High carbohydrate supplement drinks are used for carbohydrate loading. Sodium loading or increased sodium intake is carried out for 2 weeks, followed by a week of low sodium intake, just before the contest. This sodium loading/depleting will initially induce the body to retain water, and then during the low sodium intake days (just before the contest), water will be flushed out of your system resulting in a skintight look.

Bodybuilding vascularity enhances the overall impression of a bodybuilder’s physique. Without a doubt, vascularity helps to score points in contests and it certainly pays to see that a certain level of vascularity is achieved on the competition day.

Teen bodybuilding is growing in popularity over the years and this is a good sign. There are many benefits of teen bodybuilding. It can keep teen occupied and help them to develop good habits and discipline. Apart from looking good in front of ladies and becoming fit and healthy, they also develop good self-esteem and self-confidence.

A good age to start bodybuilding workout program is around the age of 16. As teenagers are not fully-grown yet, there are some restrictions. Teenagers below the age of 13 should not start weight lifting or undertake a heavy body building regiment. Squats and dead lifts should never be performed either before the teenager is 16.

Teenagers should start slow and do not push their body beyond its limits, otherwise they may seriously strain their muscles and injure themselves. The emphasis should be on a well-balance workout with an all-round physical enhancement. As with adults, good diet and rest are also important to teen body builders. Eat lots of protein and vegetables as well as grains and carbohydrates. During workouts, they have to ensure that they are well hydrated by drinking lots of water. Some of the adult exercises are not suitable for teenagers. However, there are certain exercises that teens can perform without harming themselves.

• Dumbbell Curls – These will work your biceps as you lift the dumbbell from your knee up to your shoulder in a slow, smooth motion. Alternate arms between sets and remember to breathe. Concentrate on the lift and working the muscles.

• Dumbbell Hammer Curls – Hold the dumbbells like you would a hammer. Alternate arms lifting from your side to your shoulder, again, in a slow, easy motion.

• Flat Bench Press – Lay flat on a weight bench with the barbell above you. Hold in a wide grip and slowly lower the barbell down to your chest and up again. Pay special attention to the way your muscles are responding to the weight.

• Dumbbell Flyes – Hold the dumbbells like you are doing hammer curls. Keep your arms straight up with your elbows slightly bent. In a semi-circular motion, lower the dumbbells slowly down to the sides of your chest. This will work your inner pectoral muscles.

• Dumbbell Shrugs – Hold a dumbbell in each hand lowered to your side with your palms facing your hips. Raise your toes up and then shrug your shoulder to work your trapezius muscles.

• Shoulder Press – While seated, hold a dumbbell in each hand. Sit straight and press them up. Resist when you are lowering them down. This works the deltoid muscles.

These are just a few exercises you can do, obviously. You may want to consult with your P.E. instructor at school or ask someone at a local gym to help you with other exercises that you can safely perform so that you can accomplish your goals.

At the recent Music Beach championship bodybuilding competition at Venice Beach, California, Jack La Lanne was honored with a lifetime achievement award. I remembered watching Jack La Lanne on TV when I was a kid. He always seems to perform all this exercises without any effort and without any sweat. I enjoyed his fitness show very much. Still remembered his ending song “It’s time to say goodbye …” at the end of each episode?

Jack La Lanne will turn 93 this coming September 26, 2007. He is truly the “KING OF FITNESS” as he certainly doesn’t look over 80. Jack La Lanne is truly America’s Number 1 Physical Fitness Expert and Guru, and is often called the “Godfather of Fitness”.

The sight of a professional bodybuilding woman taking part in a competition on stage or TV, helps to propagate the misconceptions and myths about women’s weight training. There is a misconception that weight training will make them bulky and muscular.

The truth is that most women on a bodybuilding program will not be anywhere close to those bodybuilding women taking part in competitions. To reach that high level of muscularity, they have to spend hours in the gym lifting very heavy weights, and taking muscle-inducing supplements.

Men can increase their muscles easier as the amount of testosterone in men is higher. As women cannot produces less testosterone, it is impossible for women to increase their muscle size to match that of men. Without artificial substances, women won’t be able to get the same bulk as men do.

The bodybuilding workouts will burn the fats in the body and make their muscles firm and toned. Bodybuilding for women will result in beautifully sculpted body and muscles, making them look sexier. At they same time, they will be fitter and healthier. As such, women should not fear female bodybuilding.

See the best collection of beautiful female well-toned muscles .

The worlds most beautiful women body-builders.

More and more females are taking an interest in body building since 1978 when the first female bodybuilding contest was held. Female body building is big business these days. Body building is no longer considered a man’s only sport. There are now many women involved in competitive body building.

However, some women are hesitant to join a female body building program because they do not want to look bulky and beefy. Many women want their bodies to look and feel good. When you workout, you are strengthening your muscles and your mind as well. Body building will tone the female body, look healtier and symmetrical with the toned body with well-defined muscles. Well, a well defined body is certainly very attractive.

Female body building uses the same exercises as male body building, such as squats, dead lifts and bench presses. A good cardio workout should be included in the body building program to burn off the fat. It is recommended that women focus on the muscles that they want to tone such as thighs and buttocks as well as arms and abs.

6 Times Ms. Olympia Cory Everson Workout from GMV BODYBUILDING

Body Building Supplements are an important part of your body building regime. To maximize your efforts, you should pay special attention to adding body building to your nutritional program. However, there are certain supplements, which you should stay away from as they have undesirable side-effects.

Without a doubt, as most export body builder agree, protein is the most effective body building supplement. Protein builds and maintain the muscles in your body. Protein is found naturally in meat such as beef, chicken and fish, as well as poultry products such as milk, eggs and cheese. Vegetables such as soy, nuts and legumes are also good source of proteins.

There are different types of proteins but two proteins that you should know about is whey and casein. Milk contains 80% of casein protein and 20% of whey protein. Whey proteins are considered the best for body builders. Whey proteins are the by-products of converting milk into cheese. Whey protein have higher absorption rate then casein protein. Take note that there are some concern over casein protein as researches highlighted in the book, The China Study, have discovered a possible link between cancer and casein protein. So, the best bet is to look at whey protein only. It is also known as the “Gold Standard” of protein as it is the most nutritious protein available.

Creatine is another body building supplement, which you can add to your list. Cretaine is the most popular and effective body building supplement in the market. It can increase significantly lean muscle mass in just 2 short weeks. Creatine is produced naturally in your body and is used to supply energy to your muscles. It is 100% natural and also occurs naturally in many foods such as herring, salmon, tuna, and beef. However, those with kidney problems should avoid taking creatine supplements. Creatine monohydrate is the best creatine, as it contains more creatine per weight of material than any other source.

Glutamine is another body building supplement that is considered one of the best for the maximum results. Over 61% of your skeletal muscles contain glutamine, an amino acid. When you do intense workout, your glutamine level in your muscles are depleted. Taking glutamine supplements will help to qucikly return your body glutamine level back to normal. Body builders with depleted glutamine levels are more susceptible to illnesses. Glutamine support new muscle growth, helps metabolize body fat and prevents the breakdown of your muscles.

Nitric oxide is a body building supplement, which increases the flow of blood to the muscles. This will result in more nutrients being delivered to the muscle resulting in larger muscles, reduced muscle stress and endurance. Nitric Oxide thus acts to reduce the pain associated with subjecting muscles to extreme stress. Body builder using niric oxide also experience the “perpetual pump” effect whereby the the muscles receive continuous surge of blood resulting in muscles remain large and steel-like all day long.

Finally, do not forget the vitamins and anti-oxidant supplements. Vitamin are crucial to the muscle building process. Make sure that you are taking multivitamin supplement daily. Multivitamins supplement is a must-have item in the standard bodybuilders’ body supplement list.

Synthetic steroids and growth hormones should be avoided. In order to grow quickly, some body builders will resort to the use of these supplement, which an have damaging side effects. Many of these substances are illegal, and if you are competing in body building competitions, you will be disqualified if they are found in your system.

If you are considering using a supplement, you should check with a doctor first. If you have any underlying conditions, the doctor will be able to tell you if using a specific supplement can help or ultimately hurt you.

Body building workout program should be carefully thought out to ensure that it is a balanced and well-rounded program. It should provide adequate amount of resistance to all areas of the body and all muscle groups. For best effect, it should be a combination of weight training and cardiovascular exercises. However, you should take note that there is no standard workout for everyone, as each of us has different level of fitness.

Your current state of health is an important factor when designing a body-building workout. It has to take into consideration your stamina, susceptibility to injury and physical limitation. If you are a beginner, it is best that you start slow and work your way up. Do not be too ambition and go straight to do the strenuous stuff, as you can easily strain and injure your muscles.

Another issue to consider is your personal goal. What do you want to achieve? It is to build rippling muscles, increase weight or just become stronger? Your goals will determine the structure of the workout. You may also want to work on certain muscles only e.g. using weights to tone or build-up your biceps.

To begin with, an effective body building workout would be to work on each part of a body on each day, four days a week with a rest day on Wednesday, Saturday and Sunday. For example,

Day 1: Deltoids, Triceps
Day 2: Back, Traps
Day 3: OFF
Day 4: Legs, Forearms
Day 5: Chest, Biceps
Day 6: OFF
Day 7: OFF

The rest day is to allow your muscles to recover due to the intensity of the strong body building workout. This would allow the muscles to heal in between workouts to ensure maximum growth potential. This is very important in any body building program. It is a good idea to keep a log of the exercises and the measurements of your body as you progress. In this way you can make changes as needed to realize your goal.

As usual, there is the tendency to slack off after a few sessions. You must always stay focused and concentrate on following your body building workout schedule until your goals are achieved.